Plantar Fasciitis Stretches: 6 Exercises for Natural Pain Relief

Are you looking for the best way to mitigate plantar fasciitis? Physical exercises are an excellent way to manage pain and improve the quality of your life without undergoing major surgery. They increase the blood flow through the muscles and soft tissues of the foot to increase flexibility and reduce strain.

woman stretching
woman stretching

At Wolke Chiropractic & Rehabilitation, we are a leading provider of natural pain relief in North Haledon, NJ. We offer various services, including night splints, orthotics, and physical therapy to help ease plantar fasciitis pain. Schedule an appointment to learn about these six plantar fasciitis exercises and how they work.

1. Toe Stretch

Toe Stretch targets the plantar fascia and Achilles tendon to help reduce pain and prevent further injuries.

  • Sit on the floor with your legs straight in front, feet flexed, and toes pointed toward the ceiling.
  • Slowly point your toes down as far as possible without straining or bouncing.
  • Hold this position for 30 seconds, then relax your toes back up to their normal position.
  • Repeat five times.

2. Foot Stretch

This stretch targets the tissue that runs along the bottom of your foot to the heel bone.

  • Sit on the floor with your legs straight out in front of you and heels against a wall.
  • Place one hand behind your back, palm facing up, and use it to pull your toes toward you until you feel a stretch in the bottom of your foot.
  • Hold for 20 to 30 seconds, then release and switch sides.
  • Repeat the process several times

3. Plantar Flexion

Plantar Flexion stretches the calf muscles and Achilles tendon to reduce tension on the plantar fascia.

  • Sit on a chair with both feet flat on the floor and knees bent at a 90-degree angle
  • Pull your toes back towards your shinbone as far as you can tolerate without pain
  • Hold this position for 30 seconds
  • Repeat three times on each foot

4. Quadriceps Stretch

The quadriceps stretch targets the quadriceps muscle to help reduce strain.

  • Lie on your back with both knees bent.
  • Slowly straighten your right leg while keeping your left knee bent.
  • Hold this position for at least 30 seconds.
  • Repeat with the other leg.

5. Calf Stretch

The Calf Stretch loosens the tightness in the calf muscle for flexible movement

  • Place the foot on a step or stair.
  • Bend forward at the waist and place both hands on the floor in front of you.
  • Gently press your knee down towards the floor to stretch the calf muscle. Hold this position for 30 seconds and repeat 5 times.

6. Towel Stretch

This exercise stretches the plantar fascia to help relieve strain and pain.

  • Sit on the floor with one leg out straight, and your other leg bent with your foot flat on the floor.
  • Place a towel around your heel and gently pull back until you feel a stretch in your calf muscle.
  • Hold for 20 seconds and then relax for 10 seconds.
  • Repeat five times on each leg.

Get Help From A Professional Chiropractor in North Haledon, NJ

Remove the guesswork from any of these six plantar fasciitis stretches by getting professional chiropractic care. Contact Wolke Chiropractic & Rehabilitation and we will assign a chiropractor to walk you through the entire healing journey.

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